Stretches and recovery exercise

# Figure-4 stretch

A stretch for the glutes and the piriformis, done lying on your back with one ankle crossed over the opposite knee.

Also called: figure four stretch, supine piriformis stretch, glute stretch lying down

- **Type:** Stretches and recovery

- **Equipment:** No equipment

- **Area:** Lower back

- **Level:** Gentle

- **Starting dose in Remedy:** 2 holds of 30 seconds per side

## How to do it

- Lie on your back with both knees bent and feet flat.
- Cross one ankle over the opposite knee.
- Reach through and hold behind the thigh of the uncrossed leg.
- Gently pull that thigh toward your chest until you feel a stretch in the buttock of the crossed leg.
- Hold, then switch sides.

## Form cues

- Cross ankle over opposite knee.
- Gently pull the uncrossed thigh toward you.

## Common mistakes

- Lifting the head and shoulders off the floor. Use a strap or towel if you cannot reach.

## Easier and harder versions

- Remedy keeps this one steady and changes the work around it instead.

## Why it helps a sore back

Tight glutes are a common complaint alongside low back stiffness, and this stretch reaches them without loading the back.

## How Remedy uses it

In the app it is called **Supine Figure-4 Stretch**. Remedy is more likely to pick it if you say your back is bothered by sitting too long. A typical starting dose is 2 holds of 30 seconds per side, and the program adjusts reps as the weeks go on. Every exercise in the app has a demonstration video.

General fitness information, not medical advice. Stop any exercise that causes sharp pain, or pain, numbness, or tingling spreading down a leg.

## More stretches and recovery exercises

[Stretches and recovery

### Lying hamstring stretch

A hamstring stretch done lying on your back, holding behind your thigh and straightening the knee.
No equipment · Gentle](https://remedyrecoveries.com/exercises/hamstring-stretch)
[Stretches and recovery

### Child’s pose for back pain

A resting stretch where you sit back toward your heels with your arms stretched out in front.
No equipment · Gentle](https://remedyrecoveries.com/exercises/childs-pose)

## Guides that use it
[Guide
### Stretches for lower back pain
Gentle stretches that ease a stiff lower back, and why stretching alone is not enough.Read the guide](https://remedyrecoveries.com/guides/stretches-for-lower-back-pain)

[More exercise guides](https://remedyrecoveries.com/exercises/)

## Get a back program you can actually keep

Free to download on the App Store. Answer a few questions and your first session is ready in minutes.

[](https://apps.apple.com/us/app/remedy-back-pain-relief/id6813745106)[Read the guides](https://remedyrecoveries.com/guides/)

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Source: https://remedyrecoveries.com/exercises/figure-4-stretch
Remedy is a fitness and wellness app, not medical care.